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Strength/Skill Work: Front squat WOD 3 rounds of the following: 40 seconds of max rep wall ball 20 seconds rest 40 seconds of max rep power clean (65-70% of your PC 1RM not to exceed 135/95) 20 seconds rest 40 seconds of max rep box jumps 20 seconds rest Post total reps and loads [...] “Get back on your heels!” “Shrug those shoulders!” “Land soft!” “Yes, now do it again.” If you don’t hear me yell these phrases 6,374 times a week you’re not in the gym enough. You may find yourself curious why I am yelling at you and your friends. Wonder no more. Mechanics, Consistency, Intensity. I am constantly balancing these [...] |
 
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